5 habits for good sleep.

monkey get into bed, but he can't fall

asleep because his brain decides that

now is the time to relive every

embarrassing moment in his entire life.

>> So instead, monkey watch

>> 500 10-second videos 3 in from his face

for the next 2 hours.

>> Obviously, this is not the optimal

Andrew Hubman sleep routine. But without

doing it, Monkey just lies awake for

hours instead. So he's stuck. either

scroll for two hours to fall asleep or

lie awake with anxious, depressing

thoughts. Lucky for Monkey, this is

purely a skill issue and he can fix.

He's a level zero sleeper thinking he's

cooked when actually he just needs to

learn some things to help. So today,

Monkey teach you five things to help you

fall asleep faster and stay asleep for

the whole night. So you wake up feeling

alive and full of beans. Monkey build a

routine. Monkey body have internal clock

feature called circadian rhythm. It work

based on light. Small part of monkey

brain. The supra kayazmic nucleus

receive light signals from eyes and

based on these signals tell body to wake

up or fall asleep. A disrupted circadian

rhythm can lead to lack of energy, bad

memory and changes to hormone levels. It

also mean monkey will never sleep well.

To fix it, monkey should start going to

bed and waking up at the same time every

day and ideally get some sunlight in the

morning to anchor his rhythm. Monkey can

start making sleep time, wake time, and

morning sunlight good habits that he

tracks with Monkeyy's app. Monkey keep

cool. A room that's too hot keeps Monkey

awake because in order to sleep his core

temperature needs to drop by about 1° C.

This temperature drop tell monkey brain

it is time for night night. Without it

monkey stay awake. So monkey do these

things. Keep his window open or use less

blanket when he goes to bed. Stick his

hands and feet out of blanket. Have a

bath or hot shower before bed as it

brings blood to surface of the body

which then cool him faster. Monkey

replace scrolling. Right now monkey

can't sleep without scrolling. This is

by far the worst habit for his sleep as

it keeps him awake for many hours and

ruins his melatonin levels with blue

light, making him sleep worse when he

does. Quitting cold turkey won't work.

Monkey will likely just start again in a

few days. He has to replace the habit,

starting with something slightly less

bad and moving gradually to better

things. Monkey can start by replacing it

with longer YouTube videos. Blue light

is still an issue, but no scrolling

means less dopamine, so Monkey falls

asleep faster. Then a movie, again, less

dopamine, and finally an audio book or

podcast where there's no blue light and

monkey gets lost in the story and falls

asleep quickly. To make this easy,

monkey go to settings, then screen time

on his phone. He set up the downtime

option to block Tik Tok, Instagram, and

YouTube when it's coming up for his

bedtime. And he get his friend to set

the screen time password so that he

can't just ignore the limit. Monkey dim

the lights in the evening. Darkness

trigger release of melatonin the hormone

that tells monkey brain it's bedtime. So

an hour before monkeyy's bedtime he

turned down the lights. Blue light from

the screen is most bad for melatonin. So

monkey avoid his laptop and phone

screen. Monkey use this time to make

some tea, tidy his room, do some

journaling, have a shower and then lie

in bed listening to a book. Monkey

reduce caffeine. Monkey like coffee but

coffee and tea hang around in monkey

system for a long time. If monkey drink

coffee after 2 p.m. and especially later

in the day, then he will have a hard

time falling asleep. So monkey set

himself a cut off time and stick to it.

So monkey now know what to do. Build a

routine with the same bedtime, same wake

time and sunlight in the morning.

Replace scrolling. Step down from short

form videos to long form videos to

audio. Keep cool with feet out and hot

shower before bed. D the lights. And

finally, cut caffeine having none after

2 p.m. If monkey do this, he will wake

up in a few weeks and think, "Damn, this

monkey feels amazing." Stay monkey.